WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hamstrings, thoracic, front rack, overhead)
Red band shoulder activations: pull aparts, upright rows, overhead presses etc.
Barbell warm-up/technique and build to working weights for: Shoulder to overhead, Hang power clean, then deadlift.
Prep/practice some of the gymnastic movements between barbell sets.
WOD A
3 COUPLETS
Complete for time
1) 15-12-9 reps of
Deadlift (275/185lb) (no more than 70% of 1RM)
3/2 Rope Climbs after each set
-Rest 4 mins-
2) 15-12-9 reps of
Hang Power Cleans 165/110lb
Strict Handstand Pushups (scale to kipping, pike, or DB press)
-Rest 4 mins-
3) 15-12-9 reps of
Shoulder to overhead (135/95lb)
Toes to Bar
If you don’t have a rope, sub 8-12 Strict pull-ups for the rope climb sets.
ACCESSORY
Cool down, roll out, stretch
